Is Lactose Causing my IBS Symptoms?
I scream, you scream, we all scream… because lactose causes our IBS symptoms? Kidding aside, lactose-intolerance is actually very common, with even higher prevalence in non-white populations.
How does it work?
Well, I’ll tell you! Your body needs the enzyme lactase in order for the lactose sugar to be broken down smaller and digested. If you have a large lactose “load” (think, milkshake), your body has to produce enough of the enzyme to cover the load. If your lactase can’t keep up, the lactose reaches your large intestine and does not get digested. Water is attracted into the colon, and gut bacteria use lactose as fuel for fermentation. This produces gas, bloating, flatulence, abdominal pain and diarrhea, depending of the amount of lactose-containing food eaten.
So… dairy?
Yes, and no. You will be happy to know that most hard block and shredded cheeses are naturally lactose-free! Phew. Other dairy products like butter and whipped cream are also low in lactose. Not surprisingly the major players are: milk, cream, ice cream, yogurt, sour cream, and soft cheeses.
Well, this is depressing!
I know this sounds like a nightmare you just can’t wake up from. But, I have good news! Out of all the FODMAP groups, this is one of the easiest to avoid based on new lactose-free products on the market. I guarantee the next time that you look around your grocery store, you will find a ton of lactose-free dairy milk, cream, ice cream, yogurt, sour cream and soft cheese options! There are also very reasonable low-FODMAP serves for things like soft cheeses and spreads, and plant-based products are an option, too! If you really can’t let go of your faves (i.e. soft serve on a hot summer day), you can purchase a product called Lactaid, which is literally supplementing the lactase enzyme you are lacking, to take prior to your dairy-based treat.
Okay, I feel a bit better.
Take the biggest breath you’ve taken all day and let it out, you’ve got this!
See below for a list of high-lactose foods and low-lactose/lactose-free alternatives.
| Foods High in Lactose | Low-Lactose or Lactose-Free Foods |
|---|---|
| Regular cow’s milk or goat’s milk | Lactose-free milk (unlimited) Almond milk (1 cup) Oat milk (1/2 cup) Rice milk (3/4 cup) Macadamia milk (1 cup) Soy protein milk (1 cup), not soy bean based Quinoa milk (1 cup) Shelf-stable coconut milk (3/4 cup), no inulin |
| Buttermilk | 1 Tbsp white vinegar per 1 cup lactose-free dairy milk, rested 5 minutes |
| Heavy cream, coffee creamer, or whipping cream (unwhipped) | Lactose-free cream or whipping cream Coconut cream Almond-based coffee creamer |
| Ice cream | Lactose-free ice cream or frozen treats (i.e. Chapman’s lactose-free ice cream, Breyer’s dairy-free ice cream, lactose-free frozen yogurt bars) |
| Yogurt or kefir | Lactose-free yogurt or Greek yogurt Cultured almond yogurt Cultured coconut yogurt Lactose-free kefir |
| Cream cheese | Less than 4 Tbsp regular cream cheese Unlimited lactose-free cream cheese Plant-based vegan cream cheese |
| Sour cream | Less than 1/4 cup regular sour cream Unlimited lactose-free sour cream |
| Cottage cheese | 2 Tbsp regular cottage cheese Unlimited lactose-free cottage cheese Dry cottage cheese curds mixed with plain lactose-free Greek yogurt |
| Haloumi (2 slices), Ricotta (less than 1/2 cup) | Unlimited hard cheeses: Cheddar, Marble, Swiss, Mozzarella, Brie, Camembert, Monterey Jack, Colby, Feta, Havarti, Gruyere, Manchego, Comte, Queso Fresco Goat’s cheese Soy cheese |
We have one more FODMAP highlight to go before we get into each phase of the low-FODMAP diet: elimination, reintroduction, and tailoring.
- 10 Ways to get Enough Fibre on the Low-FODMAP Diet
- Challenging FODMAP Reintroduction
- Phase 2: FODMAP Reintroduction
- The Low-FODMAP Diet Made Simple
- Phase 1: FODMAP Elimination
Let’s Jam on the ‘Gram!
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